Pin Tender cod fillets baked atop sweet roasted butternut squash and wilted spinach, all nestled in a vibrant tomato-herb sauce. A wholesome, flavorful meal perfect for weeknights or entertaining.
The first time I made this cod bake, it was for a weeknight dinner with my family. The aromas of fresh herbs and tomato filled our kitchen, and everyone went back for seconds. This recipe quickly became one of our most-requested meals for casual gatherings and special occasions alike.
Ingredients
- Cod fillets: 4 pieces (about 150 g / 5 oz each), skinless and boneless
- Butternut squash: 500 g (1 lb), peeled and cut into 1.5 cm (½-inch) cubes
- Fresh baby spinach: 120 g (4 cups)
- Yellow onion: 1 medium, finely chopped
- Garlic cloves: 2, minced
- Canned crushed tomatoes: 400 g (14 oz)
- Tomato paste: 2 tbsp
- Olive oil: 2 tbsp, divided
- Dried oregano: 1 tsp
- Dried thyme: 1 tsp
- Smoked paprika: ½ tsp (optional)
- Sea salt: ½ tsp, plus more to taste
- Freshly ground black pepper: ¼ tsp
- Sugar or maple syrup: 1 tsp (optional, to balance acidity)
- Fresh parsley: 2 tbsp, chopped (plus extra for garnish)
- Lemon wedges: For serving
- Freshly cracked black pepper: For serving
Instructions
- Prepare oven and baking dish:
- Preheat oven to 200°C (400°F) and lightly grease a large ovenproof dish.
- Roast butternut squash:
- Toss butternut squash cubes with 1 tbsp olive oil, a pinch of salt, and pepper. Spread evenly in the baking dish and roast for 15 minutes, until just starting to soften.
- Cook aromatics:
- While squash roasts, heat 1 tbsp olive oil in a skillet over medium heat. Sauté onion for 3,4 minutes until translucent. Add garlic and cook for 1 minute more.
- Make tomato-herb sauce:
- Stir in tomato paste and cook for 1 minute. Add crushed tomatoes, oregano, thyme, smoked paprika, salt, pepper, and sugar or maple syrup if using. Simmer for 5 minutes to develop flavors.
- Assemble bake:
- Remove squash from oven. Scatter spinach over squash and pour tomato-herb sauce evenly over vegetables.
- Add cod:
- Nestle cod fillets on top, season fish lightly with salt and pepper. Cover dish loosely with foil.
- Bake:
- Bake for 15,18 minutes, or until cod is opaque and flakes easily with a fork.
- Finish and serve:
- Remove foil, sprinkle with fresh parsley, and serve with lemon wedges.
Pin Sharing this cod bake with my family brings back memories of cozy Mediterranean-inspired dinners. It's a dish everyone loves to scoop right from the baking dish onto their plates.
Flavor Variations
For gentle heat, add a pinch of chili flakes before baking. Substitute the cod with haddock, pollock, or halibut for a different protein, or mix up the herbs for your favorite combinations.
Serving Suggestions
This bake pairs perfectly with lemon wedges and a side of quinoa, brown rice, or gluten-free bread to soak up the savory sauce.
Nutritional Highlights
Each serving yields about 295 calories, 7 g total fat, 23 g carbohydrates, and 34 g protein, making for a balanced main dish that fits many dietary preferences.
Pin Bright, fresh, and oh-so comforting, this cod bake is sure to be a staple at your table. Enjoy the ease and flavor in every bite!
Recipe Q&A
- → What type of fish works best for this dish?
Skinless, boneless cod fillets are ideal for baking due to their mild flavor and tender texture. Haddock, pollock, or halibut can be used as alternatives.
- → How do I prepare butternut squash for roasting?
Peel and cut the butternut squash into 1.5 cm cubes, toss with olive oil, salt, and pepper, then roast at 200°C (400°F) until beginning to soften, about 15 minutes.
- → Can I adjust the herbs in the tomato sauce?
Yes, dried oregano and thyme provide a Mediterranean profile, but you can modify these to suit your taste or use fresh herbs for a brighter flavor.
- → Is this dish suitable for gluten-free diets?
Yes, it is naturally gluten-free as it contains no wheat or gluten ingredients.
- → How can I add extra heat to this meal?
Adding a pinch of chili flakes to the tomato-herb sauce or sprinkling on top before serving provides gentle heat without overpowering the flavors.
- → What are good serving suggestions to complement this dish?
It pairs well with quinoa, brown rice, or crusty gluten-free bread for a satisfying meal.